What’s the Safest Way to Work Out During Summer?
Many athletes are drawn to summer workouts because they believe exercising in the heat burns more calories. However, the risks associated with high temperatures cannot be ignored. According to Dr. Chris Bales, a sports medicine specialist at OrthoIndy, the extra calorie-burning effect in hot weather is only temporary, lasting about two weeks. During this time, the body relies more on carbohydrates for fuel and burns less fat.
While there may be some benefits, training in extreme heat can lead to serious heat-related illnesses, including muscle cramps, heat exhaustion, and heatstroke. Muscle cramps are the most common issue when exercising in hot, humid conditions. Heat exhaustion and heatstroke occur when body temperature rises. Early signs of heat exhaustion include weakness, a rapid heartbeat, heavy sweating, nausea, and vomiting. The first symptoms of heatstroke may appear as irritability, confusion, and unusual fatigue. Interestingly, the athletes most likely to suffer from heatstroke are the most dedicated and motivated ones.
Key Tips for Safe Summer Workouts
To stay safe while training in the summer, follow these essential guidelines:
- The ideal temperature range for exercise is between 20 and 22 degrees Celsius.
- Drink water before you feel thirsty.
- Adjust your pace to the heat—don’t fight against it.
- Treat nausea or dizziness as a signal to stop immediately.
'If you exercise in the heat, drink plenty of water. If you feel nauseous, take a break.'
Dr. Chris Bales
Safe alternatives to outdoor workouts in the heat include indoor HIIT sessions, stationary cycling, and EMOM (Every Minute on the Minute) protocols. These options let you stay active while avoiding dangerous conditions and protecting your health.
With rising temperatures in many regions, the topic of workout safety has become more relevant than ever. Following medical advice can help prevent dangerous health issues, especially for athletes committed to staying in shape. Choosing indoor activities may be the smartest way to maintain fitness during a heatwave.
Understanding how our bodies respond to physical activity is crucial, especially as we age. Recent studies have highlighted significant changes in ankle function among older adults that can impact their mobility. To learn more about these findings and their implications for exercise safety, read about the factors affecting walking speed in seniors.